I never thought yoga poses for beginners would help me when I played little league baseball.
During a close game, it was my turn up at bat.
After I got the signal from our third base coach I was ready to hit away. There was just one problem.
I hit the ball foul down the third base line.
A few moments passed. I stepped back into the batter’s box and readied myself to swing for the fences.
Along came the pitch.
This time I crushed a line drive…
…straight into the third baseman’s glove. He was standing in foul territory just waiting for me.
I was out.
And I was miffed. That means peeved off. In case you were wondering. I’m trying to keep the content PG rated.
My coach took me aside and explained that he could help me in two seconds.
This I had to see.
He explained to me that instead of standing perfectly squared off while I was waiting for the pitch, I should rotate my hips away and pull my shoulder further back. But keep my eye on the pitcher.
It required a little more flexibility and a stretch away from my regular stance but I was willing to try it.
My next at-bat I smashed a stand-up double into the gap in left field. It was like some kind of magic trick. At 12 years of age I was ready for the major leagues.
So What Does This Have To Do With Yoga Poses For Beginners?
Well, I didn’t know it at the time. But I just learned about how simple changes in body positions and stretching the muscles in new ways can change physical abilities and output.
This was my first introduction to yoga principles which I am still very much a beginner at today.
That being said, I still turn to yoga from time to time for stretching and to assist with flexibility.
Any physical fitness program can only be helped by attention to some basic yoga poses.
These will assist with strength conditioning programs and I find really helpful with improving balance and coordination.
As an added bonus, yoga reduces stress by decreasing the release of cortisol, the primary stress hormone.
So here are 5 of some of what I consider to be the best yoga poses for beginners. They also happen to be great for fitness veterans looking to turn to yoga once in a while to help with flexibility and endurance training. (But they probably knew that already.)
1. Downward Facing Dog (Most Talked About of the Yoga Poses For Beginners)
This was one of the first yoga poses I ever learned. As I mentioned in other posts, I used to have issues with my back.
The downward facing dog pose was great for alleviating back tension for me.
It also happens to be a great yoga pose for beginners.
To get into the position, start on the floor on all fours. Have your hands approximately shoulder width apart.
From there, lift your hips up to raise your knees off the floor. You should straighten out your legs, going flat on the soles of your feet.
If you’re feeling tightness in your hamstrings, allow your knees a slight bend and walk your hands forward a bit. This will also lengthen your back and allow for a good stretch.
Don’t forget to breath evenly throughout the movement. Allow yourself to breathe in and out about 3 or 4 times while you hold the pose and then relax again on all fours.
2. Warrior Pose
For those of you interested in strength training and building your endurance, the warrior pose will help you do the trick.
I’ve been shown a couple variations of this particular position over the years and it’s a great stretch for your lower body and hip flexors.
This is another pose that is great for beginners and easy to get into.
Start by standing straight up. Now step back with one leg as if you were going into a reverse lunge but don’t bend the knee of the leg you are putting back.
As you step back, allow your front leg to bend naturally until your thigh is about parallel with the floor.
Raise both arms up straight up over your head so you feel a good stretch. You can tilt your head up and clasp your hands together to complete the position.
To get the best possible stretch for your lower body, with the leg you have back, press your heel to the floor and turn your toes out slightly.
Hold the positions as you breathe evenly about three or four times and then switch legs.
You should feel a great stretch in your lower body.
3. Child’s Pose
This position I was doing long before I ever knew it had anything to do with yoga.
I think it was acquired by the yoga community just because it feels so comfortable.
Child’s pose can be great on its own but also as a great rest after completing downward facing dog or one of the more challenging plank pose variations.
I’ve seen some people recommend the plank post for beginners but if you don’t have the upper body strength yet to hold it, you’re not helping yourself much.
That being said, check out my post about the plank and you can see how to build up your upper body strength so you can perform the move effectively.
After you can do it, you’ll enjoy completing child’s pose for the rest.
To complete the child’s pose, start on all fours. Then simply pull your knees and feet together and sit back on your heels with your arms out in front of you.
Really stretch your arms out as you sit back. Along with being a great resting position, it’s an amazing stretch for your lower back.
4. The Mighty Tree Pose
The tree pose is another great yoga pose for beginners looking to improve strength and balance.
Back in the days when I was playing rugby, a very long time ago, our coach recommended a couple yoga poses to improve balance and this was one of them.
It took all of about a second to realize I didn’t have much balance.
To be honest, I just kind of laughed it off and didn’t pay much attention to yoga afterwards or for the remainder of the season.
It wasn’t a smart move. If I stuck with it, I probably would have been a better all around player. It would have made a great addition to our regular drills of wind sprints and push ups.
This is a great one for anybody looking to improve all facets of their physical activity.
The pose is straight forward to get into.
Start by standing up straight. Then simply bend one knee while bringing the sole of your foot up and press it against the inner thigh of the standing leg.
You can take your hands and press your palms together in front of your chest. Another variation has you reaching straight up over your head and pressing your palms together at the top of the stretch.
You’re going to find out about your balance very quickly. Breathe evenly 3 or 4 times while holding the pose and then switch to balancing on the other leg.
5. Cobra Pose (Personal Favorite of the Yoga Poses For Beginners)
The final position I’m going to share as my choice of top 5 best yoga poses for beginners is the cobra pose.
In case you can’t tell, I’m partial to movements that are good for and also strengthen your back.
This is probably due to the fact that I had lower back issues growing up and wanted to figure out how to get rid of them fast.
For those interested, I included this stretch as part of another post I did about how to alleviate lower back pain with simple exercise. Check it out if you suffer from occasional lower back pain.
This is a great yoga pose for beginners and also easy to get into.
Start by lying face down on the floor with your hands palms down, close to your shoulders. Your legs should be together and straight out behind you.
From that position, simply press up with your hands, trying to keep your lower body and hips close to the floor.
Try to almost straighten your arms on the press if you can.
As I alluded to earlier, this is a fantastic stretch for your lower back and should keep it from tightening up when your engaging in other physical activities.
Hold this pose and breath evenly about 5 or 6 times before returning to the flat position.
I’ll perform this stretch 8 to 10 times before every workout and it has been very good to me.
The Wrap Up
So there you have it. These are my choices for top 5 best yoga poses for beginners. Try a couple before your next workout or long walk.
I’m happy to throw in a few honorable mentions like the triangle, bridge and forward bend. All great moves.
And some people might argue I should include even more. That’s fine.
I feel like a number of poses that are suggested for beginners still require a considerable amount of flexibility and strength.
For somebody just starting out, I think the poses I suggest here are a great place to begin. You’ll probably really enjoy them.
Before you know it, you’ll be feeling stronger, have better balance and definitely improve your flexibility.
So give these poses a try and let me know what you think. If there are other great beginner poses you like, let me know about them and I’ll be sure to check them out.
